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My mung dal tarka is easy to make, and you don't need a blender or food processor to get a lovely soft, smooth dish that is bursting with flavour. Add some simple accompaniments to make a perfect lunch or supper that has a variety of flavours and textures, as well as being suitable for easy to chew, soft-diet and smooth/purée options.
The recipe is made with split mung beans (mung dal) that are cooked with onion powder and spices until they are soft and tender. A flavourful tarka (spices cooked in hot oil) is poured over the top.
The ingredients
Split mung beans
Mung beans are widely considered to be amongst the easiest pulses to digest, and they are one of my favourites! I buy split mung beans (mung dal) which means that their tough skin has been removed, and they can be made into soft, smooth dishes without a blender or food processor. Split mung beans are available from many supermarkets or online.
Powdered onion
Onion powder is another favourite ingredient because it can be added to dishes like this dal that are naturally smooth (without needing a blender). I buy pure onion powder from my local refill shop, but if this isn't an option for you then there are numerous online suppliers (wiltonwholefoods.com and buywholefoodsonline.co.uk both feature in my cupboards).
Seasonings
I prefer to use ground spices so that there are no hard seeds in the finished dal. I also use prepared garlic paste and chilli paste because I think they give a mellower flavour, as well as being easy to use.
This coriander oil, from Nurtured in Norfolk, is a relatively recent discovery for me, and it's a brilliant alternative to fresh coriander. I have also been trying some of their other products so watch this space!
Preparation
This recipe is easy to make, and doesn't require any special equipment or techniques. I do, however, extend the cooking time of the dal to ensure that the split mung beans are fully cooked and breaking down.
When I make the tarka, I avoid making the oil too hot, and I remove the pan from the heat before I add the spices - this is because a traditional tarka uses whole spices whereas my recipe uses ground spices that would burn more easily.
Serving
Serve in warmed bowls or on thali plates. The easy to chew and soft-diet option is pictured with my saffron ground rice, natural yogurt mixed with mango chutney (half and half) and coriander oil. Photos of the smooth/purée option to follow (I just got some shiny new thali plates today!).
Kitchen equipment
The equipment I use to make this recipe includes:
Kitchen scale
Measuring jug
(Ad)Measuring spoons
(Ad)Mini measuring spoons
Metal sieve
Smooth mung dal
A delicious dal that is easy to make and easy to eat!
Serves 4 - 6
Ingredients
Dal
250 g split mung beans
450 ml cold water
½ teaspoon ground turmeric
¼ teaspoon ground cumin
2 teaspoons onion powder
1 teaspoon (Ad)sea salt flakes
Tarka
2 tablespoons (Ad)coconut oil
⅛ teaspoon ((Ad)dash) ground asafoetida
½ teaspoon ground cumin
1 teaspoon chilli paste
1 teaspoon garlic paste
To serve (optional)
Saffron ground rice
Natural yogurt
Smooth mango chutney
Coriander oil.
Method
Easy to chew and soft diet options
-
First make the dal. Soak the split mung beans in cold water for about 1 hour, then transfer to a sieve and rinse well. Place into a medium saucepan with 450 ml of fresh, cold water.
- Bring the contents of the pan to the boil and boil rapidly for 1 minute. Turn down to a gentle simmer and skim any foam from the surface.
-
In a small dish, mix together the ground turmeric, ground cumin and onion powder (break up with the back of a teaspoon and pass through a sieve if there are any lumps). Sprinkle this mixture over the contents of the saucepan and stir well.
- Partially cover the pan with a lid, and continue to simmer gently for about 1 hour, stirring regularly. If the mixture starts to look too dry add a little more hot water from a kettle. The dal is ready when the mung beans are very soft and breaking down.
- Sprinkle 1 teaspoon of (Ad)sea salt flakes over the cooked dal and stir thoroughly. Place the lid on the pan and turn off the heat.
- Now make the tarka. Heat the (Ad)coconut oil over a medium heat in a small frying pan. Once the oil is hot, remove from the heat and quickly stir in the ground spices followed by the chilli paste and the garlic paste.
- Check the consistency of the dal, and add a little more hot water if necessary. Transfer the dal into a warmed serving dish (or individual dishes) and pour the tarka over the top.
Smooth/purée option
- For a smooth/purée option, follow steps 1-6 above.
- Mix the tarka into the dal and (if necessary) press through a metal sieve and gently reheat before serving. Add more hot water if the consistency is too thick.
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